Making the most of your city

24 Jun 2015


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Did you know one of the best places to workout is not in a gym? It’s not always a row of treadmills, or rack of weights that you need to push yourself to the limit. Everything you need is right in front of you. The entire world is a gym. Your city, the playground.

It doesn’t matter whether you want to stretch, run, or train your core muscles, using what’s around you not only makes it super easy, but will also give you an entire new perspective on your active lifestyle. There’s fields and paths for running, stairs to climb, bike racks and rails to stretch upon. Let us show you how it works:

Bicycle racks make an excellent sturdy platform for stretches, muscle, and core exercises. The following exercises can be done on certain types of bike racks as pictured.

Similar to a normal pushup, an incline pushup is a lighter way to target your pectorals major and triceps.

  • Place your hands on a platform slightly higher off the ground, with your body straight.

  • Lock your arms in position, with legs and back straight.

  • Flex your arms at the elbow to move your body towards the platform.

  • Push back up, but do not lock elbows.

  • Repeat.

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A tricep dip targets your triceps, as well as chest and shoulders.

  • Face away from a low wall, platform, or park bench with your hands placed shoulder width and firmly on the edge with your body in a seated position.

  • Lock your arms in position, legs extended out in front of you.

  • Flex your arms at the elbow to lower your body until your shoulders are below your elbows.

  • Push back up, but do not lock elbows.

  • Repeat.

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Works your triceps, chest, and shoulders.

  • Stand between a set of parallel bars. Place a hand on each bar, and then lift your feet off the ground with your arms locked.

  • Lower your body by flexing your elbow.

  • Avoid swinging, focus on good posture.

  • Reverse the motion to get back into the starting position.

  • Repeat.

If this exercise is too hard for you at the beginning, try to perform more Tricep Dips.

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Similar to bar dips, leg raises work your core abdominals.

  • Stand between a set of parallel bars. Place a hand on each bar, and then lift your feed off the ground with your arms locked.

  • Lift up your legs to be horizontally in front of you.

  • Avoid swinging, focus on good posture.

  • Lower legs to starting position.

  • Repeat.

  • The slower you can do this exercise, the better it will work.

Parapets and park benches also make great platforms for stretches muscle training. Try these ones, as pictured:

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Calf muscle stretches are a great way to loosen muscles after a run.

  • Lean against the bicycle rack with both feet facing forward.

  • Keep one foot in front of the other, with the heel of the back leg firmly on the ground.

  • Hold the stretch for 30 seconds, and then switch feet.

  • Repeat.

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Like its name implies, a hamstring stretch will loosen up your hamstrings, bringing about optimal performance. It is recommended that all static stretches like these only take place after running.

  • Keep back straight and lift left leg up to platform, also holding it straight.

  • Reach with your left arm to reach your left toes.

  • Hold for 30 seconds and release.

  • Alternate to right hand side.

  • Repeat.

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So if you want to break #NewGround, always be your best, and go further no matter where you are, don’t just wait until the perfect place to do so. #NewGround is waiting to be broken all around you. Go for it.